What Is Tumbling?

With a range of duties and roles to perform throughout the day, it is comforting to know that your child is having fun and building up their core strength, while in a safe, instructional space.

Tumbling involves utilizing acrobatic and physical movements without any equipment. It provides a foundation for the beginning stages of cheerleading and gymnastics skills.

The lack of props for increased safety makes this form of gymnastics perfect for all ages, especially toddlers! It is never too early to begin building up your child’s equilibrium and enhancing their bone strength through non-strenuous movement.

Sign up for a free trial and register your kids to enroll today in a beneficial, exciting program. Hi-NRG Gymnastix prides itself on forming a community with a positive direction to guide your young athletes toward their physical goals.

How to Learn Tumbling

Practicing repeated, but various, types of handstands is a great start to explore how to tumble. Handstands are the core of all gymnastics, not just tumbling. They build muscle strength and are the foundation for a lot of different tumbling positions.

Handstands are a beneficial way to center your muscle movements. Olympic athletes and champions in the realm of tumbling often follow the regimen of doing their perfect handstand before a big competition. This not only centers the body and allows for the coordination of various muscle groups to activate, but it helps ground and clears the mind from outside distractions as well.

Handstand Progression for The Basics of Cheerleading

One of the most significant components of deciphering how to tumble is to recognize that practice should be standard. Without a routine incorporating the movements you wish to harness, the body will easily forget the undeveloped action. Assimilate practicing a handstand into tasks you have to accomplish daily.

The first way children can refine their handstand movements, in the presence of an attentive adult or instructor, is by utilizing the area around them. The wall is a great place to start.

With the help of a coach, children may get into a plank position, while slowly lowering their arms so the palms are flat on the ground. Ensure the child assumes the plank posture not facing the wall, but away.

Gradually, the coach will direct the child to move their hands backward on the ground, while simultaneously effectively “walking” their feet up the wall with their belly facing the wall.

Eventually, the child should have backed into the position enough for their bodies to be almost completely vertical against the wall, only utilizing part of the space for enough balance and equilibrium to maintain the pose.

Only the child’s nose and balls of their feet should be connected with the wall. This will allow much of the weight and balance to be focused on the shoulders and core muscles. The coach will aid your child in continuing to breathe throughout the movement, keeping the leg muscles engaged and nose facing the wall, their feet facing straight ahead, and all muscles tight.

Another beneficial technique to practice strengthening handstands and beginning to discover how to tumble incorporates shoulder touches while utilizing the same wall handstand (with nose and belly facing the wall).

Ensure that the child’s feet are pointed, their nose is touching the wall, and hands are firmly placed on the surface below. The coach may instruct the child to start with the arms straight.

It is important that arms must be straight to begin this exercise. Starting with bent arms will almost certainly cause the athlete to fall when he/she lifts their arm to balance on one arm during the head tap.

When the child feels secure enough, with proper core muscles working together, they should slowly raise their arms as much as possible. After, gingerly allow them to tap their shoulders, keeping the opposite arm completely planted on the ground.

There are a range of advantages to practicing this exercise for cheerleading. It not only gets the child more familiar with the feeling of an actual handstand while building up their muscles, but it will incite the transformation of a wall handstand to a walking handstand.

Since only one hand is placed in front of the other while performing a walking handstand, much like stepping regularly with one foot ahead of the next, the shoulder touch technique lets the child feel those same motions.

Shifting weight to one side of the body while maintaining balance and not letting go of the position is one of the most important components to accomplishing a walking handstand and learning a major exercise in how to tumble.

As the progression elaborates the child should be able to execute a true walking handstand with total equilibrium and the complete skill of transferring weight so seamlessly that the posture is maintained with ease.

It is beneficial to grasp the motion of a lunge to a handstand when beginning to explore how to learn tumbling because you eliminate the precarious rotations of diving backward on your hands.

Practicing any motion that forces the child to go backward on the hands, especially while holding most of their weight, can lead to a hard fall if not under the proper instruction or simply when rehearsing beginning tumbling movements. Unfortunately, this is where most people urge children and beginners to start.

It is more favorable to learn a handstand position from a safer vantage point. View classes from Hi-NRG Gymnastix to see the impact of advantageous instruction.

Different Tumble Forms to Familiarize

Kids delving into the world of gymnastics and cheerleading that are beginning to learn how to tumble should familiarize themselves with cartwheels and round-off progressions. Specifically, the cartwheel step-together and the cartwheel spring-through are particularly beneficial to know.

Handstands are another great start for learning how to tumble. Kids beginning to discover how to tumble will also need to master backbends.

Kick-overs are a wonderful foundational move to incorporate into a regimen when embarking on the journey of how to learn tumbling.

The child should begin a kick-over by getting into a bridge formation. Keeping the core strong, while placing both hands above the head to bend down into an arched position will require the child to utilize their leg strength, core, and arms to keep balanced.

Extra emphasis on arm strength here, as the arms are generally the weakest link in bridge kick overs aside from a complete lack of flexibility.

Next, the dominant leg should be kicked off the ground into a completely vertical placement. The child’s hands should still be planted firmly on the ground.

Once done, the non-dominant leg should begin jumping. The athlete should be able to hop up and down on the non-dominant leg at least three times before attempting a kick over.

Gradually, the body will form a T-position as the legs begin to touch the ground again. Instructors should have the child end in a lunge position after going through the motions.

The athlete should focus most on the stretch in the shoulders, not the lower back. The shoulders should be “rocking” forward toward the way the nose points as the athlete is keeping her or her head horizontal – looking at the wall in front of them.
Having children hop five times before will help them reach one of the more graceful tumble forms. This will allow for the child to rehearse the feeling of utilizing primarily core and shoulder strength while their legs are in the air.

Learning to hop on one leg is one of the foundations before advancing on the journey of mastering how to tumble. It is much safer to start kickbacks from the ground up and then can push off from the ground.

Forward Tumbling

If bridge formation appears to be too difficult, kids wanting to dive into the world of cheerleading and discovering how to learn tumbling can start with floor rolls.

Particularly, forward floor rolls can provide insight for a beginner tumbler. Hands must be tucked under the body to propel the student forward. All the while, the knees, and head should be bent inward or tucked chin-to-chest.

To start, a mat may be necessary equipment for kids, so if there is an uncomfortable landing, a padded ground is underneath.

Have the child stand on the mat, with their arms bent at an angle, hands should be touching the mat. The student will then extend or straighten the legs to accomplish the push or “jump” into the forward roll. The student should only complete one full rotation at a time.

If your child is interested in more than just how to learn tumbling, they may be interested in learning aerial silks or any of the other disciplines that our highly-trained instructors at Hi-NRG Gymnastix offers. 

How Do You Do A Cartwheel?

Discovering the solution to how do you do a cartwheel involves a mastery of handstands.Once the kid has a full grasp on handstands, cartwheels will be attained easier.

Begin in a pencil position with feet together and arms vertical, and pressed to the ears.

Both arms stay by the ears as you step forward to a “lunge”. Ideally, both hands should touch the mat almost simultaneously as the back leg “drives” or kicks to create increased forward momentum and rotation.

Once your legs are in the air, ensure that your legs are in the widest (biggest) split you are capable of executing. Lower the first foot, then the second foot, while simultaneously raising the arms and keeping the momentum flow throughout the formation.

The cartwheel step-together involves the coach instructing the child to begin in a firm position with one foot, usually the less dominant one, planted in front of the other. The child must then use back leg muscles to step forward, placing their hands on the ground, and then rotate to perform the cartwheel. This form is done in an entirely sequential, stepping motion, with hands and feet working in tandem.

A big tip with cartwheels is that the child’s arms should be “glued” to their ears, making sure their arms are completely parallel while touching the ground.

With the arms being utilized, the core and legs have to be involved in the process of keeping the body in a balanced position. The instructor will remind them not to not look at their hands, as this will shift the movement out of the correct position and may cause a fall, or more strain than necessary.

Additionally, looking at the hands may cause the cartwheel to go crooked or lose power. In some cases, it can result in the athlete losing their balance altogether.

Once done, the child will have formed the correct alignment with their shoulders, meaning the cartwheel will be strong and eventually, adaptable. When the cartwheel is mastered, the child can begin to master other advanced movements, since they will already have a strong foundation.

The round-off cartwheel is a more advanced introductory tumbling move. It involves getting into the traditional cartwheel position and then joining the legs midway at the top.

The ending motion in a round-off is the position that differs the most when compared to a typical cartwheel. The feet should land on the ground at the same time, rather than at varying times, at the point of arrival.

Ensure that students are actively doing strengthening at home. Vertical leaps, jumping rope, and walking on their hands are great, safe ways to build vigor within the body.

Backbends

Backbends are farther along the journey of how to learn tumbling. They can be considered more of an intermediate move in gymnastics and cheerleading. Your child should begin by standing straight, feet shoulder-width apart, and hands raised directly in the air.

As the arms stretch upward, the back should start to arch, and the student will reach behind. Their vision will be turned upside down as the back arches enough to lower the child’s hands behind them, onto the ground. 

Where to Learn Tumbling Class for Cheerleading

It is beneficial to have an instructor for basic and cheerleading tumbling. Cheer tumbling moves are more advanced than the starting formations, but even beginning tumblers should have a coach to help properly guide them.

While cheerleading positions can be practiced in a range of environments, it is important to note that any physical activity should have oversight with another individual, especially if the movement is new.

With the proper instructors and coaches, they are more likely to experience the correct movements in a shorter expanse of time. Meaning, there is less of a chance for injury, and the child will pick up the handstand, cartwheel, or tumble actions quicker since they have seen the right posture and body placement in a live setting. Coaches provide real-time feedback to help your child reach their physical goals promptly for their progression.

It’s important that kids spend a good deal of time practicing kickbacks, handstands, or doing bridge hops in the presence of an instructor. Vertical-leap progressions and push-ups are also an important part of a beneficial routine that Hi-NRG Gymnastix implements with students, so they can reach their goals at a fast pace. Core exercises are a crucial part of muscle synergy.

Hi-NRG Gymnastix has many different types of unique equipment that cheerleading and tumbling students may utilize. We have six intrinsic trampoline surfaces to suit your child’s training needs! (read best trampoline for kids) They will learn their roundoff, how to do a cartwheel, back handstands, and blocking techniques.

Blocking involves not utilizing the arms as much, but the palms of hands and core strength to push upwards from the ground.

All Hi-NRG Gymnastix coaches have been trained to spot, which cannot be said for every gym. Spotting frequently allows for instructors to provide critiques quicker, further nudging your child to reach their goals. It also prevents a lot of injuries from occurring. We have found that when a coach has performed all of the moves before they can give accurate, precise advice that encourages your child.

Executing cheer formations in front of unfamiliar peers or an audience can sometimes make students feel nervous. At Hi-NRG Gymnastix we’re committed to making everyone feel supported at all times. As your child learns and increases in their abilities, our coaches are here to guide them through every step.

One aspect that sets Hi-NRG Gymnastix above the rest is the fact that we create a positive peer community. We actively focus on teaching students to provide positive feedback and inspiration to each of their peers. We compose a community of encouragement between parents, coaches, and students.

Positive peer pressure is consistently cultivated at Hi-NRG Gymnastix. Find your location to begin fun, goal-oriented classes for your child today. They will master how to tumble. There are class options for all ages, even as early as 15-18 months.